The Antidote to Sitting All Day

Chained to a desk? Correct your weaknesses and imbalances with the Crab Hip Hold

Are you sitting down while you read this? If so, then the Crab Hip Hold is an exercise you must add into your routine. “We sit so much. We sit at breakfast, we sit while driving to work. Being in that position all day, your glutes and hamstrings are never contracted,” Jeremy Frisch, U.S.A.W., owner and director of Achieve Performance Training in Clinton, Massachusetts, and creator of the 24-Hour Arms Workout.

The Crab Hip Hold attacks all of those muscles you rarely use while chained to your chair. “You’ll get a big contraction in your hamstrings, glutes, and lower back,” Frisch says. “A lot of people are weak in those areas. But they’re the athletic power muscles that propel you forward and allow you to run and jump high.”

Watch the video below to see the Crab Hip Hold in action:

If your shoulders are tight, the Crab Hip Hold will also pull your shoulder blades back—a lifesaver if you’re hunched over a keyboard all day. To get the most out of the move, focus on squeezing your shoulder blades together and pushing with your arms to keep your body in a straight line, Frisch says.